COVID-19 Update –> 3/15/20

Calibrated COVID-19 UPDATE

Calibrated remains open but will be following an extensive cleaning schedule to maintain a clean environment and to disinfect community items and touchpoints in our gym daily. As part of our cleaning protocol, Calibrated has increased the frequency with which it washes and disinfects these areas.

We are asking everyone to help in keeping our community safe and comfortable.

  • wash your hands before and after each class
  • Thoroughly clean all equipment used during or after class
  • Mop up any sweat puddles on floor. Do not use rags for this. There will be a mop next to the white board.
  • We will supply disinfectant and rags but we are asking you to consider bringing in personal sweat towel to limit your post workout sweat angels.
  • If you like to tally scores please bring your own dry erase markers and white boards.

What we plan on doing to help in this transition

  • Continue to sanitize high touch areas before and after classes like the kiosk, facets, door knobs, beverage fridge, sinks, dispensers, etc….
  • Hand Sanitizers will be in this week and we will post locations. But that said, hand washing should always be our first choice.
  • Home Workouts published on SugarWod Monday through Saturday for as long as needed. These will be bodyweight based with some days having an option to use minimal equipment like a DB or jump rope. These are not meant to replicate workouts done at Calibrated. I am just trying to create something to keep you moving and not go insane if you are choosing to stay in your home for the next few weeks.

As always, Calibrated is recommending that any member or Coach who feels ill to remain home for the health and safety of others.

As the COVID-19 pandemic continues to develop Calibrated is following a detailed response plan and is continuing to evaluate the steps it is taking in accordance with the recommendations of health officials and government mandates.

How do I access Sugar WOD Home Workouts?

– Open up SugarWod APP, under the picture of the day click where it says, “Workout of the Day”, on the pulldown menu select Home Workouts, click it and workouts will be displayed as they normally do for the workout of the day. They will also be posted at the same time. *8pm each night

 

Reebok CrossFit OPEN 20.5

Heats Schedule 20.5

20.5 Workout

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Scaled (Ages 16-54)
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 10 ft.

Scaled Masters 55+
♀ jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂ jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.

NOTES
After the call of “3, 2, 1 … go,” the athlete may perform 40 muscle-ups, 80 calories on the rower, and 120 wall-ball shots. Athletes may perform the movements in any order, and the reps can be divided up in any manner. There are no restrictions on the sequence or combinations of movements, or their corresponding repetitions. The repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement.

Regardless of where athletes choose to begin the workout, they must start fully standing, not touching any equipment. Only after the call of “3, 2, 1 … go” may the athlete touch the medicine ball, rower, or rings and begin the workout.

Reebok CrossFit OPEN 20.4

Heats Schedule 20.4

20.4 Workout

For time:
30 box jumps
15 clean and jerks, (95/65lbs)
30 box jumps
15 clean and jerks, (135,85lbs)
30 box jumps
10 clean and jerks, (185/115lbs)
30 single-leg squats
10 clean and jerks, (225/145lbs)
30 single-leg squats
5 clean and jerks, (275/175lbs)
30 single-leg squats
5 clean and jerks, (315/205lbs)

♀ 20-in. box

♂ 24-in. box
Time cap: 20 minutes

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb.
♂ 24-in. box, single-leg squat, C&J 95-135-185-225- 275-315 lb.

Scaled (Ages 16-54)
♀ 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75- 95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95- 115-135-155-185 lb.

Masters 55+
♀ 20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105- 125-145 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 95-115-135- 155-185-205 lb.

Scaled Masters 55+
♀ 16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-105 lb.
♂ 20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.

Reebok CrossFit OPEN 20.3

Heats Schedule 20.3

(RX)

For time:
21-15-9
Deadlifts (225/155)
HSPU
+
21 Deadlifts (315/205)
50-ft. handstand walk
15 Deadlifts
50-ft. handstand walk
9 Deadlifts
50-ft. handstand walk
*Time Cap: 9 minutes

(Scaled)
For time:
21-15-9
Deadlifts (135/95)
Hand Release Push-Ups
+
21 Deadlifts (185/135)
50-ft. Bear Crawl
15 Deadlifts
50-ft. Bear Crawl
9 Deadlifts
50-ft. Bear Crawl

*Time Cap: 9 minutes

Master 55+

RX
For time:
21-15-9
Deadlifts (185/125)
Push Press (95/65)
+
21 Deadlifts (225/165)
10 HSPU’s
15 Deadlifts
10 HSPU’s
9 Deadlifts
10 HSPU’s

*Time Cap: 9 minutes

Scaled
For time:
21-15-9
Deadlifts (185/80lb)
Hand Release Knee Push-Ups
+
21 Deadlifts (225/105)
50-ft. Bear Crawl
15 Deadlifts
50-ft. Bear Crawl
9 Deadlifts
50-ft. Bear Crawl

*Time Cap: 9 minutes

Reebok CrossFit OPEN 20.2

Heats Schedule 20.2

(Click link above)

Workout 20.2

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

Workout Variations

Rx’d (Ages 16-54)
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

Scaled (Ages 16-54)
♀ 20-lb. DBs, hanging knee-raises, single-unders
♂ 35-lb. DBs, hanging knee-raises, single-unders

Masters 55+
♀ 20-lb. DBs
♂ 35-lb. DBs

Scaled Masters 55+
♀ 15-lb. DBs, sit-ups, single-unders
♂ 20-lb. DBs, sit-ups, single-unders